Honey is a natural sugar that is packed with vitamins, minerals and enzymes. It is broken down in our bodies to provide cells with the energy they need not only to function on a normal day, but also to push through tough workouts.
Honey can give you a boost when you’re lifting weights or working out, but it’s made up of a mix of fruit sugar and simple sugar. Glucose, on the other hand, has a higher glycemic index, meaning it’s absorbed directly into the bloodstream, which means your energy will spike and then drop, giving you a chance to crash in the middle of a workout.
A 2007 study published in the Journal of Strength and Conditioning found that consuming honey before and during endurance exercise can give you just as much energy as a sports gel made from straight glucose.
According to a study in the International Journal of Agricultural Sciences and Natural Resources, honey exhibits a lower impact on glycemic levels compared to glucose or sucrose, and prolonged consumption may even reduce fasting glucose levels, promoting a more sustainable energy release system.
As a pre-workout option, honey offers a beneficial alternative to sugary beverages or sports gels, delivering a quick energy boost with its lower glycemic index. However, despite its favorable ranking, honey can still lead to energy crashes over time. To counter this, it's advisable to consume small amounts every half hour during extended training sessions, utilizing options like honey sticks or honey-infused water.
For enhanced performance, consider pairing honey with complex carbohydrates such as oatmeal before weightlifting, or drizzling it over fruits for prolonged energy sustenance. Moreover, honey serves as an effective post-workout recovery aid, with studies indicating its ability to rapidly replenish energy stores. Incorporate a tablespoon of honey into your protein shake following intense workouts for efficient recovery.